High calorie smoothies – National Smoothie Day, Friday 21 June

Maintaining a healthy weight is important for our elderly population. It makes recovery from illness easier and helps us to remain stronger. Sometimes, due to illness or a heatwave, a person’s appetite can decrease and the need for extra calories in the diet is advantageous. If food isn’t appetising then smoothies are a great way to add in calories, vitamins, minerals and hydration.

To make the perfect high calorie smoothie you need a few base ingredients. Once you have these you can play around with the flavours as much as you like without going too far wrong – ie coffee, chocolate, strawberry, mango, peanut butter, banana…. you name it you can make it!

For a dairy base, here are some calorific ingredients:

  • Double cream – 100mls (458 kcals)
  • Dried milk powder – 57gms (201 kcals)
  • Full fat milk – 125mls (79 kcals)
  • Vanilla ice-cream – 3 scoops (244 kcals)
For a dairy free base:
  • Dairy free ice-cream (Swedish glace) – 100mls (91 kcals)
  • Sweetened soy milk/almond milk – 250mls (56 kcals)
  • Coconut milk (can) – 400mls (676 kcals)
  • Oat cream – 100mls (150 kcals)
  • Creamy oat fraiche – 100gms (177 kcals)
For extra calories you can add:
  • Nut butters – 1 heaped teaspoon 18gs (117 kcals)
  • Dates – 60gms (194 kcals)
  • Avocado – ½ medium (139 kcals)
  • Coconut flour – 50gms (176 kcals)
  • Ground flax seed – 2 tbl spoons (160 kcals)
  • Oats – 50gms (182 kcals)
  • Cashew nuts – 100gms (573 kcals)
  • Banana – medium (100 kcals)
  • Protein powder – 1 scoop (100 kcals)
  • Olive oil – 1 tbl spoon (123 kcals)
  • Coconut oil – 1 tbl spoon (120 kcals)

High calorie smoothies

Oaty banana shake
  • 250mls of non-dairy milk or full fat milk
  • 250mls of oat cream or double cream
  • 250gms rolled oats
  • 1 tbl spoon honey
  • Cocoa powder to taste

Banana oat shake

Strawberries vanilla surprise
  • 250 mls almond milk or full fat milk
  • 3 scoops vanilla ice cream dairy free or dairy
  • 2 cups of strawberries (fresh or frozen)
  • 2 tablespoons of honey
  • ½ teaspoon vanilla extract

Strawberries and vanilla smoothie

Peanut butter and chocolate twist
  • 250mls of non-dairy or full fat milk
  • 1 banana
  • ½ avocado
  • 2 scoops chocolate protein powder
  • 1 cup ice cream dairy or non dairy (preferably similar flavour to the protein powder)
  • 2 tbsp olive oil
  • 1/2 cup oats
  • 4 tbsp peanut butter

Peanut butter and chocolate twist smoothie

 Banana, peach and mango burst
  • 2 ripe bananas
  • ½ can or half a fresh peach
  • ½ small mango
  • 250mls dairy free or full fat milk
  • 3 tablespoons (or more) oat cream / oat fraiche or double cream
  • 3 ice cubes or a scoop of ice-cream if so desired!

Tropical banana shake

Next Friday, 21 June, is National Smoothie Day – so now you are fully prepared!

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The Old Downs Residential Care Home
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St Winifreds Care Home
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